| a) WARM UP:
3 Rounds:
- 5 Slow Air Squats
- 10 Sit Ups
- 15 Mountain Climbers
Take an empty bar and warm up the back squat. |
| b) STRENGTH:
E2MOM Squat work – %age is based on your 1rm Back Squat
- Set #1 – 5 Back Squats @ 70%
- Set #2 – 3 Back Squats @ 75%
- Set #3 – 1 Back Squats @ 80%
- Set #4 – 5 Back Squats @ 75%
- Set #5 – 3 Back Squats @ 80%
- Set #6 – 1 Back Squats @ 85%
- Set #7 – 5 Back Squats @ 80%
- Set #8 – 3 Back Squats @ 85%
- Set #9 – 1 Back Squats @ 90%
- Set #10 – 15 Front Squats @ 52%
|
| c) WOD:
2 Rounds:
- 10 Deadlifts (275/185)
- 20 Handstand Pushups
- 30 Front Squats (95/65)
**one bar – unload and load as necessary |
| d) ACCESSORY WORK:
3 Sets, resting as needed between sets:
- 20 Kettlebell Front Rack Reverse Lunges (35/25)
- 20 GHD Back Extensions or Banded Good Mornings
Rest a bit and then:
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e) POST-WOD RECOVERY:
- Roll quads, adductors, T Spine plus couch stretch
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CrossFit and Personal Training 